Day 2: Mobility and Core (Band, Ball and Bodyweight)

Strengthen your core and improve mobility with this beginner-friendly workout! Day 2 of my 7-Day Strength Foundations program uses supersets to challenge your stability, rotation, and control—no dumbbells needed. Just bands, a ball, and your bodyweight. In this workout, we’ll move through controlled, intentional core exercises paired with mobility drills. You’ll get stronger through your trunk, protect your lower back, and unlock more movement freedom—all in under 30 minutes! STRUCTURE: Supersets | Total Time: ~25 Min | 30sec Rest between Supersets MOVEMENTS, SETS x REPS & TIPS: Superset 1 (Core Stability): Bird Dog + Banded Reach – 4 x 10/side Engage your core, keep hips level, slow and controlled reach. Dead Bug with Ball – 4 x 10 Press your lower back into the floor, move slow and controlled. Superset 2 (Rotation + Mobility): Banded Thoracic Rotations Against Wall – 4 x 8/side Keep core engaged, rotate through your thoracic spine (upper back). Option: elevate your knee. Inchworm to Plank – 4 x 6 Keep your core tight, avoid sagging hips. Note: Complete all rounds of Superset 1 before moving to Superset 2 for the best results. Day 3 Video in this 7 day series can be watched here: https://www.youtube.com/watch?v=yiA9YO9rUwc&t=9s 🔥 The full downloadable Free 7 Day Functional Training Guide will be available on my Instagram @magdalenakognex. x 📲Follow me on Instagram to stay connected /More Behind the Scenes https://www.instagram.com/magdalenakognetx/?hl=en ☕ If you like to support this channel, you can do this here: https://buymeacoffee.com/magdalenakognetx Timestamps: 00:00 Intro 00:18 Superset 1 (set 1 of 4) 03:28 Superset 1 (set 2 of 4) 06:39 Superset 1 (set 3 of 4) 09:49 Superset 1 (set 4 of 4) 13:00 Superset 2 (set 1 of 4) 16:23 Superset 2 (set 2 of 4) 19:46 Superset 2 (set 3 of 4) 23:09 Superset 2 (set 4 of 4) 26:02 THANK YOU 📌 Save this video and proceed to Day 3 🔗 Other Workouts You Might Like: 🔸https://www.youtube.com/watch?v=vywARrNggow 🔸https://www.youtube.com/watch?v=0pdc6w2jUlg -------------------------------------------------------------------------------------------------------------------------------------- 💖 Other ways to Support My Channel 🔗 Shop My Amazon Favourites: https://amzn.to/42XP2Cc 🔥 My Favorite Fitness Gear (so far): 🏋️‍♀️ 8kg/18lb kettlebell https://amzn.to/40UjgEw 🏋️‍♀️ 10kg/22lb kettlebell https://amzn.to/45CJ4Yh 🏋️‍♀️ 14kg/31lb kettlebell https://amzn.to/4fqmbKU 🏋️‍♀️ Paralette Bars: https://amzn.to/3YwSXDb 🏋️‍♀️ Resistance Bands: https://amzn.to/3GDpnpg 🏋️‍♀️ Workout Bench: https://amzn.to/4jYSySZ 🏋️‍♀️ Pad for Barbell: https://amzn.to/4hLkJ6n 🎙️ Tech I use for videos: 🎤 Microphone for Videos: https://amzn.to/3CRgEhU --------------------------------------------------------------------------------------------------------------------------------------- Hey, I’m Mags — a 36 year old mom, wife, and fitness lover with a background in personal training and competition sharing real-time workouts you can actually fit into a busy day. These follow-along routines are made for anyone over 30 who wants to get stronger, move better, and stay consistent. Whether you're training at home or squeezing in a quick session between everything else, you're in the right place. 🎯 Strength, mobility, abs, and fat-burning workouts ⏱️ Efficient, follow-along style — no gym needed 💪 Workouts for women (and anyone) who want to feel good and get results Let’s move! -------------------------------------------------------------------------------------------------------------------------------------- Disclaimer: Please consult with a healthcare professional before beginning any exercise program. Perform all exercises at your own risk. By following this workout, you agree to take full responsibility for your own health and safety. If you experience any discomfort, pain, or injury, stop immediately and seek appropriate medical attention. Always listen to your body and modify exercises to fit your individual needs and fitness level.